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MOBILITY

Thoracic
Hips
Front rack
Ankles
Wrists

GYMNASTIC CONDITIONING

A) 20min AMRAP
3 Dips
4 Toes to bar
7 Box jumps 24/20″

B) 20min AMRAP
5 Dips
7 Toes to bar
12 Box jumps 24/20″

C) 20min AMRAP
8 Dips
11 Toes to bar
18 Box jumps 24/20″

ROWING DESSERT

5x500m rest as needed

OPTIONAL EXTRAS

Programmed work or

Overhead lunge 4×10m

Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Maroochydore, Buderim

Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Maroochydore, Buderim